It's Been A Minute...

There's nothing I enjoyed more then working out and coming home to blog about my experience... as you can tell it's been a while since I have done so.  Luckily it doesn't mean I haven't been working out... just means I've been on the grind.  Hopefully within the week, I'll be able to post three or four experiences that stand out during my blogging absence...

1. Pics from the Crossfit Games
2. Results of my resent Body Fat Test
3. Personal Records I've Achieved
4. Activities/Events I've Signed Up For
5. Additional Workout Programs I'm Implementing
6. My Toys and Personal WODs used at local track

Aiight, no need to really read any future since I'm just logging my results from workouts so I don't forget =)

Peace!


Date: Tuesday, July 20th
Workout: Perform the sequence for time. Rest 1:30 and repeat for a total of 4 times.

• 35 Box Jumps 24"
• 25 Push Ups
• 15 Knees to Elbows
• 5 Deadlift's @ 275

Results: When I was done, clock said 22 or 23 min (I think).  I was just super soaked I did and stuck with 195 for deadlift.

Date: Thursday, July 22nd
Workout: "DT"... Five rounds for time of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Results: Did 115 for 2 rounds, then dropped off to 75 for rest.. finished in 13 min.

Date: Wednesday, July 28th
Personal Workout used at track
Jog 400m casually....
For 1:30, shuttle 20 yard back and forth.  Rest 2min, repeat for 2 total cycles.
Since working with partner on this one... as one does the shuttling.. another is on jump rope.
Recover...
Run 400m.. Followed by 4 rounds of below.. then Run 400m to finish

• 10 Burpees
• 10 Ring Dips
• 10 Thrusters (pair of 30lb dumbells)
• 10 Kettle Bell Swings (1.5pood)
• 10 Pulls Ups

Results: Cycle 1- 18 runs, Cycle 2- 14 runs, WOD- 27min.  I sucked at Thrusters.  Rings for PullUps should have been setup higher.

Date: Friday, July 30th
Found my one rep max on Deadlift and set personal record: 300lbs
Workout: Tabata Deadlifts and Burpees...
Deadlifts are prescribed at 225 and I had to count the reps for each round. There are a total of 16, 20 second rounds with 10 seconds of rest in between.
Round # Deadlifts  and Burpees

1. 4 and 12
2. 4 and 10
3. 4 and 9
4. 3 and  8
5. 3 and 7
6. 3 and 6 
7. 3 and 6
8. 3 and 10

Total =95 reps

Date: Tuesday, August 3rd
Found my CFT... 305, 155, and 125= 585lbs (not sure about Squat.. wrote down 195 but don't think it's right)

Then perform the WOD
3 rounds of 100 meters run and 10 Ground to overhead @ 95#'s
Results: 4min (I think)

Date: Wednesday, August 4th

Cynthia's birthday Workout... 4 rounds for time

• 12 Burpee broadjumps
• 12 one-arm kettlebell snatches alternating arms with 1pood. 
• 12 squat and jump into a pull up
• 12 toes-to-bar 

Results: 17 to 18 min.  It was an awesome workout!!!!

Date: Thursday, August 5th

Worked on the first stage of 531 Strength Program (more to come later).  Focused on bench press and supplemented with triceps and ab work. 

Did the WOD just to kill me right after... 

Max Rounds in 10 minutes of below followed immediately by 50 Lunge steps w/ 45# plate

• Run 200 meters
• 20 Push Ups
• 10 Front Squats @ 155#'s (from the floor)

Results: Think I got in 4 rounds.. KILLER feeling afterwards!